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Butternut Squash Steak

Serves 4


    Butternut Squash Steak

    Vegetable steaks have become very popular lately and for good reason. They’re a perfectly comforting meal during chilly winter days. This recipe takes advantage of lentils and their abundance of folic acid. It has been shown that getting enough folic acid in our diet not only aids in the optimal function of our bodies but might also help maintain a more positive mood.



    Before composting those squash seeds, why not consider roasting them? Rinse seeds well under cold water before tossing with a teaspoon or two (5 to 10 mL) of grapeseed oil and a pinch of salt. Spread in even layer on baking tray before baking at 350 F (180 C) until golden, about 15 to 20 minutes.


    Butternut Squash Steak


    • 3/4 cup (180 mL) uncooked beluga lentils
    • 2 Tbsp (30 mL) extra-virgin olive oil
    • 1/2 cup (125 mL) chopped flat-leaf parsley
    • 4 garlic cloves, finely minced, divided
    • 1/2 tsp (2 mL) kosher salt, divided
    • 1/4 tsp (1 mL) freshly ground black pepper
    • Zest of 1 lemon
    • 3 Tbsp (45 mL) lemon juice, divided
    • 1 butternut squash, about 2.2 lbs (1 kg)
    • 1 Tbsp (15 mL) grapeseed oil
    • 2 Tbsp (30 mL) unsalted butter
    • 1/2 tsp (2 mL) dried oregano
    • 2 1/2 oz (70 g) feta cheese, crumbled
    • 1/3 cup (80 mL) pomegranate arils


    Per serving:

    • calories436
    • protein15g
    • fat20g
      • saturated fat8g
      • trans fat0g
    • carbohydrates54g
      • sugars9g
      • fibre17g
    • sodium503mg



    Preheat oven to 400 F (200 C). Line large baking tray with parchment paper and set aside.


    Bring large saucepan of water to a boil over high heat. Add lentils and cook, stirring occasionally, until tender, about 20 to 25 minutes. Drain and transfer to large bowl and set aside to cool slightly.


    In medium bowl, stir together olive oil, parsley, half of the minced garlic, 1/4 tsp (1 mL) salt, pepper, lemon zest, and 2 Tbsp (30 mL) lemon juice. When lentils are just warm, add parsley mixture and stir to combine. Set aside.


    Cut butternut squash into 4 steaks lengthwise, each about 1/2 in to 3/4 in (1.25 cm to 2 cm) thick. Reserve any remaining butternut squash for another use. Remove any seeds, place on prepared baking tray, and rub all over with grapeseed oil. Roast in oven for 20 minutes.


    Meanwhile, in small saucepan, stir together butter, oregano, remaining minced garlic, and remaining 1/4 tsp (1 mL) salt over medium heat. Bring to a simmer, remove from heat, and stir in remaining 1 Tbsp (15 mL) lemon juice.


    After squash has been roasting for 20 minutes, remove from oven, brush with butter mixture, and return to oven until tender and golden, about another 15 to 20 minutes.


    To serve, divide butternut squash steaks on platter or divide among serving plates. Top with lentil mixture, crumbled feta cheese, and pomegranate arils.



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    B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.